Wednesday 28-Apr-10, CFTW

Squat complex:
3 rounds
20 x body weight squats
20 x step ups
20 x lunges
10 x squat jumps
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For time: 25:50
3 rounds
20 x burpee box jumps
25 x Knees 2 elbows (K2E)
30 x BB thrusters (65lbs)
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For time: 9:30
3 rounds
50 yrs. Overhead Medicine Ball (OMB) trow
20 x pull-ups
20 x lunges

Tuesday 27-Apr-10, CFTW

5 x Handstand push-ups

15 min. double unders (practice)
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Alternating:
A1. 3 x 20 one leg step ups with extended arm (dumbbell 30lb)
A2. 3 x 10 Weighted push-ups (25lb plate)

B1. 3 x 20 Weighted back ext. (25lb plate)
B2. 3 x standing rows (dumbbell 30lb)
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3 x 20 band invert. sit-ups
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rungs and ladders
1,2,3,4,5 KB snatch clean and press (53 lbs to 3, 44 pounds for round 4, 5)
1,2,3,4,5 strict pull-ups

Monday 26-Apr-10, CFTW

sprint relays - 5 rounds
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for time (7:39)
5 rounds

10 x chest to bar pull-ups
10 x dips
run 130m
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Overhead squats
3 x 5 (95lbs)

3 x muscle-ups

Sunday 25-Apr-10, Misc.

warm-up run 1.5mi w/ 25lb weight vest

TABATA
4 rounds: 20sec. on 10sec. rest

thrusters (25lb dumbbells)
push-ups
mountain climbers
sit-ups

Saturday 24-April-10, Misc.

Hiking at Sam Houston National Forest:
2 hrs. with 75 lb. pack
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CFTW workout:
3 x 5 Deadlift (295lbs)
3 x 5 Bench Press (165lbs)
3 x 5 Press (95lbs)
3 x 5 Squat (225lbs)
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run at CFTW
3 mi. run with 25lb. weight vest

Thursday 22-Apr-10, 17:00 CFTW

2 Workouts:
____________________________
17:00

Death loop (875m) x 2 (3:20, 3:18)
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For time: (14:48)

Body weight squats x 100
pull-ups x 100
lunges x 100
push-ups x 100

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18:00

For time: (13:46)

Body weight squats x 100
pull-ups x 100
lunges x 100
push-ups x 100

Wednesday 21-Apr-10, 18:00 CFTW

2 workouts:
____________________________
18:00

Muscle ups x 2
3 x 20 high bar back squats (135lbs)
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4 rounds:

run 200m
bench press x 20 (115lbs)
low bar prowler push w/50lbs
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19:00

TABATA
4 rounds 20sec. on 10sec. rest each excercise
squats (ave. 20)
push-ups (ave. 20)
mountain climbers (ave. 60)
sit-ups (ave. 17)

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Squat clean w/bar (65lbs) x 10
run 200m

Squat clean w/bar (95lbs) x 10
20 jump rope double unders

Squat clean w/bar (95lbs) x 10
Push press (95lbs) x 5

Tuesday 20-Apr-10, 17:00 CFTW

Muscle ups x 3
4 x 5 chin-ups
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3 sets Alternating:
Offset push-ups x 10 ea. arm
Offset squats (15lbs, 30lbs) x 8 each leg

run the death loop (875m)

2 sets Alternating:
invert rows x 15
overhead weighted lunge (45lbs) x 30

run the death loop (875m)

3 sets Alternating:
push-up rows (40lbs) x 10 (5 each arm)
rev. bicep curl (65lbs bar)

run the death loop (875m)

Monday 18-Apr-10, 17:00 CFTW

10 x (Deadlift x 2, snatch clean x 1 combo) (135lbs)

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For time (7:24)

3 rounds:
over box jumps x 20
K.B.S.D.L.H.P (70lbs) x 15
thrusters (40lbs) x 10

then run 200m

Sunday 18-Apr-10, 11:00 home

1 hr. run - 7.5 mi.

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100 burpees (+/- 10min.)
200 mountain climbers (in 2min.)
3 sets of 1min. planks

Thursday 15-April-10, 18:00 CFTW

8 rounds:

400m run

400m row

200 x jump rope

Wednesday 14-April-10, 18:00 CFTW

3 x 3 box squat jumps (body weight)
5 x 3 box squat jumps (95lbs)

3 x 50yrd. low bar prowler push (50lbs added)

Alternating:
KB swing (53lbs) 20,18,16,14,12,10,8,6,4,2
Pull-ups 2,4,6,8,10,12,14,16,18,20

tuesday 13-April-10, 16:00, 17:00 CFTW

2 workouts:
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16:00

Bench Press 4 x 20 (95lbs)

3 sets alternating:
Bent row (40lbs) x 15
dynamic push-ups x 10

Ladder:
KB Clean and press (35lbs) 1, 2, 3, 4, 5, (ea. arm)
pull-ups (strict) 1, 2, 3, 4, 5

3 sets alternating:
dumbbell Tricep ext. (35lbs) x 20
dumbbell bicep curl (15lbs) fast x 50
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17:00

Bench Press 4 x 20 (95lbs)

3 sets alternating:
Bent row (40lbs) x 15
dynamic push-ups x 10

Ladder:
KB Clean and press (44lbs) 1, 2, 3, 4, 5, (ea. arm)
pull-ups (strict) 1, 2, 3, 4, 5

3 sets alternating:
dumbbell Tricep ext. (30lbs) x 20
dumbbell Bicep curl (15lbs) fast x 50

Monday 12-April-10, 16:00 CFTW

Deadlift 6 x 2 (320lbs)


3 rounds for time (22:46)
run the death loop (875m)
30 x walking lunges
40 x air squats
50 x sprinter sit-ups

Sunday 11-Apr-10, 10:00 home, 17:00 24 hr.

3 mile run

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24hr. fitness, various weights, abs, stretch (1hr.)

Saturday 10-Apr-10, 11:00 CFTW

As Many Reps As Possible (AMRAP) in 20 min (20)

Cindy
5 x pull-ups (completed 100)
10 x push-ups (completed 200)
15 x air squats (completed 300)

Friday 09-Apr-10, 05:00 home

5 mile run

Thursday 08-Apr-10, 18:00 CFTW

50yrd. Prowler relay w/partner x 6 (3 each) 100lbs. added

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for time: 18:23

30 KB thrusters (70lb.) 30 burpees 30 chin-ups
20 KB thrusters (70lb.) 20 burpees 20 chin-ups
10 KB thrusters (70lb.) 10 burpees 10 chin-ups

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3 x 8 Moderate (135lbs) deadlift

Wednesday 07-Apr-10, 18:00 CFTW

50 yrd. Prowler relay w/partners (50lbs) x 10 (5 each)

1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Pull-ups
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 KBSDLHP

3 x 15 Dips
3 x 20 Tri extensions

Tuesday 06-Apr-10, 18:00 CFTW

alternating - 3 sets
10 x high bar back squat (135lbs)
50yrd. prowler push w/20lbs

"Don't drop the baby" 35lb KB for time (09:47)
30 x walking lunge
200m run
40 KB swings

3 rounds

Monday 05-Apr-10, 18:00 CFTW

CFTW combine

broad jump - 101"
run the death loop (875m) - 3:10
pull-ups - 33
bench press (135lbs) - 16 (PR)
Deadlift - 375lbs (PR)

Friday 02-Apr-10, 08:00 hiking, 12:00 CFTW

Hiking w/60lb. pack - 2 hrs. (Huntsville)

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200m sprint relays x 5

4 rounds:
weighted step-ups 2 x 45lbs dumbbells
15 x KB SDLHP (70lbs)
40 x Mountain climbers

Thursday 01-Apr-10, 12:00 CFTW, 17:30 rock climbing

2,4,6,8,10,12,14,6,18,20 push-ups
1,2,3,4,5,6,7,8,9,10 pul-ups
(alternating)

100 leap frog burpees (w/partner 50 ea.)

2,4,6,8,10 dips
10,8,6,4,2 chin-ups
(alternating)

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Indoor rock climbing 10 x single pitches 35' ea. 5.9-5.10

Wednesday 31-Mar-10, 18:00 CFTW

Deadlift 3 x 6 (235lbs)

For time (11:24)

Round 1

K.B. swing x 30 (44lbs)

Row x 200m

Prowler push x 50yd (w/90lbs)

Round 2

K.B. swing x 40 (44lbs)

Row x 300m

Prowler push x 50yd (w/90lbs)

Round 3

K.B. swing x 50 (44lbs)

Row x 400m

Prowler push x 50yd (w/90lbs)